Does fitting 7 to 10 servings of fruits or vegetables into your daily diet seem like a stretch? Here are 10 tips for getting enough colour in your diet.
- Escape your usual grocery routine and visit a local farmer's market instead. Seeing the colours spread out in front of you may inspire creativity and daring choices. You may even discover a fruit or vegetable you've never seen before.
- Plan meals with the colour code in mind, and try fitting in at least one item from each category.
- Stir harder-to-stomach vegetables into a soup or stew. Rough textures or bitter tastes can go down a lot more easily when they're blended into a brothy mixture.
- Blend fruits or vegetables together into smoothies or juices.
- Keep frozen berries on hand. Thaw them in the morning to toss into your cereal or oatmeal or add them to smoothie recipes.
- Chop bananas or strawberries into your cereal or oatmeal.
- If you eat out, make sure to order at least one fruit or vegetable item with your meal.
- Lay a bed of deep green lettuce and top it with any veggie (or fruit) that strikes your fancy – bell peppers, tomatoes, beets, the more colourful the final result, the better. Drizzle your salad with lemon instead of fatty dressings for a vitamin C boost.
- Dishes that include stir-fried veggies with rice are no-brainer ways to stir a variety of vegetables into a meal. Flavour with garlic or ginger and then add in a vegetable from each colour group.
- As you sit down to a meal, take a good look at your plate of food. Which colours are represented? Notice if you seem to favour one colour over another and make sure to add the less-represented colours to your next shopping list.
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